How about playing a full court basketball game with physical fitness

Playing a basketball game requires a systematic improvement of physical reserve and allocation skills, mainly through aerobic endurance training, interval training, strength training, dietary adjustments, and reasonable rest.

1. Aerobic endurance training

Low intensity continuous exercise such as long-distance running and swimming can enhance cardiovascular function. It is recommended to do aerobic training for more than 40 minutes three times a week. Long running distance throughout the basketball court and insufficient basic endurance can easily lead to deformation in the latter half of the game. Variable speed running can be used to simulate the pace of the race, gradually extending the duration of each race to match the duration of the race.

2. Interval Training

High intensity interval training can simulate the physical consumption characteristics of basketball offense and defense transitions, such as a 30 second sprint run followed by a 1-minute jog cycle. This type of training enhances lactate tolerance and recovery speed, allowing players to maintain their form during multiple turnaround runs. Specialized training can be conducted by combining field sideline turn back running.

III. Strength Training

Lower limb explosive power training such as squats and lunges enhances take-off and emergency stop abilities, while core strength training improves aerial combat stability. Perform full body strength exercises twice a week, with a focus on strengthening the quadriceps and gluteus maximus muscles, which are the main muscle groups for basketball. Pay attention to avoiding excessive weight gain that affects flexibility.

4. Dietary Adjustment

Consume low GI carbon water such as oats 2 hours before the competition to provide sustained energy, and supplement fast sugar foods such as bananas during the competition. Daily protein intake should reach 1.5 grams per kilogram of body weight to promote muscle repair, and attention should be paid to supplementing electrolytes to prevent cramps. Avoid high-fat diets that increase metabolic burden.

5. Reasonable Rest

During the training cycle, arrange a reduction week to allow the body to recover excessively, and reduce the training intensity 48 hours before the competition. Ensure 7-9 hours of sleep per day to promote growth hormone secretion, and perform alternating hot and cold hydrotherapy after the competition to accelerate lactate metabolism. Avoid excessive fatigue caused by continuous high-intensity competitions. The overall physical fitness improvement of basketball requires a systematic training cycle of 8-12 weeks, and it is recommended to adopt a periodic plan to alternate and develop different qualities. During daily training, a heart rate monitor can be worn to monitor the load. During competitions, physical energy should be allocated reasonably, and 30% of physical energy should be reserved for key rounds in the first session. Pay attention to a recovery meal with a carbohydrate to protein ratio of 3:1 after exercise, and regularly conduct physical fitness tests to evaluate progress. Individuals with higher body weight should gradually increase their running distance to prevent joint injuries.